Comparing Nutrients in 1 pound Baked White Potatoes VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Baked White Potatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	20.7% 27g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	26% 18.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.25% 1.63g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	17% 9.53g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	66.5% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	82.7% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36.3% 2.9mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.6% 340mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Sprouted Mung Beans:

• Baked Whole White Potatoes have 2 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 12.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sprouted Mung Beans have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Sprouted Mung Beans:

• Baked Whole White Potatoes have 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.7 times more Potassium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Calcium, 1.3 times more Copper and 1.4 times more Iron than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sprouted Mung Beans have similar amounts of Manganese, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3.1 times more Energy and 3.5 times more Carbohydrate than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.7 times more Sugars and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sprouted Mung Beans have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.